CrossFit Glendora – WOD
“All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope.” – Winston Churchill
400m Run or 25/20 cals
Posterior Chain Floss/Hamstring Stretches
10 Cossack Squats
5 Jumping Air Squats
4 DB Push Press (each arm)
Alternate between Bent Rows and Back Squats, equipment permitting.
DB/KB Bent Rows (4 x 10 each arm)
Back Squat (4 x 5)
Goblet or DB squats can be subbed if you don’t have a barbell
10 Sumo Deadlift High Pulls
20 DB Hang Clean and Jerks (10 each arm)
SDHP’s can be done with a barbell or kettlebell.
Accumulate 80/60 cals on any machine;
Starting at 0:00, every 2:00, do a :20 plank hold